{"id":1831,"date":"2025-06-02T22:36:13","date_gmt":"2025-06-02T22:36:13","guid":{"rendered":"https:\/\/barefootsurftravel.com\/?p=1831"},"modified":"2025-08-29T06:03:46","modified_gmt":"2025-08-29T06:03:46","slug":"physically-prepared-for-your-surf-trip","status":"publish","type":"post","link":"https:\/\/barefootsurftravel.com\/articles\/physically-prepared-for-your-surf-trip\/","title":{"rendered":"Getting physically prepared for your surf trip"},"content":{"rendered":"\n<p>Training to go on holiday\u2026 Really? Every season, we hear a few guests say something like: \u201c<em>I wish I had come on this trip in better shape<\/em>.\u201d<\/p>\n\n\n\n<p>The amount of preparation you want to do is up to you and depends on your current fitness level and your objectives for the surf retreat. We often have guests who really look forward to either improving their technique or surfing 3 or 4 hours every day since they don\u2019t have access to quality waves back home. Here are a few tips if you feel your fitness level could limit you on your next trip.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/barefootsurf.s3.us-east-2.amazonaws.com\/wp-content\/uploads\/2021\/06\/28223433\/606bf2167cfe8b24615e3761_Neck-Paddle-1200x1000-1.jpeg\" alt=\"Neck-Paddle\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u200d<strong>Surfing &amp;\/or Swimming<\/strong><\/h2>\n\n\n\n<p>The best way to be physically ready for a surf trip is\u2026 to surf! Even though you run, ride a bike, go to the gym weekly, etc. You might not be training your body in the most effective way to prepare for a surf trip. A significant part of surfing is paddling. Even if the waves at home aren\u2019t great, just getting out there for a paddle will train the muscles needed for paddling. Don\u2019t have waves at home? See the paragraph below on swimming.<\/p>\n\n\n\n<p>If you can\u2019t surf at home, the second-best option is to go swimming at your local pool. In the last 4 to 6 weeks before your surf trip, try swimming at least twice per week. Don\u2019t worry about your swimming speed. Try to find your rhythm and do laps for a total of 20 minutes or more if you can (stop between laps when needed). Very important: use the \u201cfreestyle\u201d technique (also known as the \u201cfront crawl\u201d).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/barefootsurf.s3.us-east-2.amazonaws.com\/wp-content\/uploads\/2021\/06\/28223432\/606c0115b5137b63cd54b01e_DSCF9859-2400x1000-1.jpeg\" alt=\"Sally Rubin Pre-Surf Yoga\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Stretching &amp;\/or Yoga<\/strong><\/h2>\n\n\n\n<p>Mobility is essential for surfing, for both performance and to limit the risk of injuries. Stretching poses that focus on your back, shoulders, arms, hamstrings and hips are often the most recommended. Guests over 40 often struggle with their pop-ups if their hips are too tight. Core strength is key for surfing, and yoga can be a great way to build it, although it is not always for everyone.<\/p>\n\n\n\n<p>The more you feel that you can move freely, the better, especially for your hips (for pop-ups) and shoulders (for paddling).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/barefootsurf.s3.us-east-2.amazonaws.com\/wp-content\/uploads\/2021\/06\/28223431\/606c0222eeb7a4136a6f72e8_36527006_10160583287685646_8980188690747752448_n-1200x1000-1.jpeg\" alt=\"Pre surf fitness exercices\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Training &amp; Cardio<\/strong><\/h2>\n\n\n\n<p>Sit-ups, squats, burpees, push-ups\u2026 Those are basic exercises that will build core, shoulder, arm and leg strength and endurance. Training these muscles will help you catch more waves and surf for longer sessions. Every guest has their own fitness level and body type. You or a fitness coach who knows you personally will know what exercises you need to focus on most, how many sets, reps and rest suits you, etc. For cardio, you could consider going for a run or a bike ride.<\/p>\n\n\n\n<p>According to the HHS, adults should aim to get 150 minutes to 300 minutes of moderate physical activity or 75 minutes to 150 minutes of vigorous-intensity aerobic physical activity a week. If you do not reach these targets, it would be a good idea to try to start training at least 4 weeks before your trip. The more significant improvement in strength or endurance you are looking for, the more time you will need (sometimes 12 weeks or more are preferable).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nutrition<\/strong><\/h2>\n\n\n\n<p>Eating healthy is obviously important and complementary to exercising if you either want to feel energized, lose fat or build muscle before your trip.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>It\u2019s about finding balance\u2026<\/strong><\/h2>\n\n\n\n<p>Surfing is a sport that requires both a good amount of strength and mobility. For example, when you paddle hard to catch a wave or when you push up to pop up, you need shoulder and arm strength. You also need fluidity to slide your legs under your chest during a pop-up, when you twist your body during carves, etc. <\/p>\n\n\n\n<p>It\u2019s a good idea to aim for balance. If, for example, you go to the gym often and feel that you are quite strong but not very flexible, focus on mobility exercises. If you think you are already quite flexible, focus on strength conditioning.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A few tips if you feel your fitness level could limit you on your next trip.<\/p>\n","protected":false},"author":10,"featured_media":1832,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8,9,1],"tags":[],"class_list":["post-1831","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-costa-rica","category-mentawais","category-nicaragua"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Getting physically prepared for your surf trip<\/title>\n<meta name=\"description\" content=\"Are you worried about not being in good shape for your next surf trip ? 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